On Day 4 of your Better Man workout: Focus on three effective leg exercises for complete results.

With your feet slightly wider than shoulder width apart, bring your hands into prayer position. Drop down as if you were going to sit in a chair, as low as feels comfortable for your knees, until your quads are parallel to the floor. Stay there and alternate lifting your heels as high as you can, twenty-five times each. After twenty-five, keep both heels up for thirty seconds.

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Colin Hayes

Hammock

Stretches hips and hamstrings.

Sit on the floor with legs out and hands behind you -- palms down, fingers pointing back, elbows slightly bent. Position your feet two feet from your tailbone, soles flat on the ground. Place your right ankle on top of your left knee. Sit up straight and press your lower back toward your calf. Gently press your right knee away from you. Hold for fifteen seconds. Switch sides.

Vibrating Chair

Strengthens quads and knees.

Put your back against a wall and slowly lower yourself as if you were sitting in a chair. Rest your hands on your quads, palm side up. Move your knees toward each other and then away (one inch total) for one minute. Keep your shoulders, head, and entire back flush against the wall. Advanced: Lift one foot off the ground and wrap it around the opposite ankle. Hold for thirty seconds, then switch sides.